WEIGHTLIFTING PROGRAM:

snatch pause tempo pulls: 3 sets x 2 reps……pausing at each position 1 sec. 1″ off floor, 1″below knee, 1″above knee, hang (mid thigh), down position, high hang. go down exactly the same way up….when you get to the 1″ above floor….pause then go up again the same way. DO NOT GO TO FLOOR. tough exercise when we do not allow you to put bar down on floor.

clean tempo pulls: same as snatch.

snatch: work on technique only with bar or 30 kg. 3-4 sets x 2-3 reps all reps are from ground.